Wednesday...

15 Toes-to-bar
12 Thursters 115,85#
15 Burpees
X 4 ROUNDS
 

Happy 29th birthday Jamie!

Jamie is here for our Mach Immersion Camp all the way from Australia....

we hope you have a G'day today mate!

Deadlift 3-3-3-1-1
Push Press 3-3-3-1-1
Front Squat 3-3-3-1-1
 
B. Row 4X250
 
At some point in between your sets, get in your sets of rowing. Be completely warmed up before you do these sets. As always, row hard.
 

The games will be on July 16-18 in Aromas, and are going to be a total blast.  Who wants in? Before we go much further, let's posts thoughts to comments today with any ideas.

2010 CrossFit Games

WOD

A. Lookout run
    12 Ring dips
    18 KBS
X 4rounds
 
B. Tabata situps

4 rounds : 30 KB swings (55# 35#), 30 push-ups, 15 pull-ups, spring 200 M, then..

1 mile run...

 
A lot of people have mentioned to me that they have horrific OH squat form and they want to know how to fix it. Don’t pass up this WOD today if that is you! We probably wont get extremely heavy if you have sub-par form but the point is to increase our flexibility and stability with weight overhead while still going down into full squat position. Warm up the shoulders thoroughly before starting your first set.

-Coach Mike
 

"It was character that got us out of bed...

commitment that moved us into action...

and discipline that enabled us to follow through."

-Zig Ziglar

8 SDHP 95#, 65#

8Push jerk

8Front squat

8 rounds for time

Goal: attempt to finish a full round of 24 reps without letting go of the bar...Who can go 8 rounds without splitting a set?

Jackie

1000m row

50 thrusters 45 #

30 pullups

for time

With only three rowers, we will simply do heats of three people at a time. A new wave will start every “5ish” minutes.

3...2...1...Go!

A. Deadlift 3-3-3-3-3

B. Box jumps

     Pullups

     Burpees

     5,15,25,15,5 reps

On the deadlifts, warm up with lighter sets and increase as you go.

Note: your first set of three should be fairly heavy. Increase weight with every set.

"Motivation is what gets you started, habit is what keeps you going"

-Jim Rohn

We have a new onramp program starting this morning at US CrossFit so again, there will be more new faces around our box. We are excited about this class and ready to coach our new athletes into becoming crossfit ready. We will be posting the skills being coached that day on the blog for two reasons. First, the onrampers will have an idea of what to expect before they show up for class. If you novices miss a class and need to make one up, continue attending all classes but please make a point to come to the next identical class so you can learn the movements you missed. We want all our members, both new and old, to know and understand the fundamentals of all our movements. This being said, we are also posting the skills for any current members who want to brush up on lifts and/or movements being taught that day in onramp. In these classes we spend more time breaking movements down and this will help our weaknesses.



Props to our members!!! For all you guys and gals who make this gym what it is, we say thank you and ask that you continue this level of enthusiasm and competitiveness that we currently have. Show the newbie’s that our WODs are a lot more fun with positive energy! If you don’t know what a WOD is yet, we look forward to seeing you this week in onramp!

-Coach Mike

US CrossFit would like to welcome our newest members...

Bobby B, Katie B, Kelly B, Ise B, Rob C, Richie F, Jody G, Chad H, Derek K, Justin L, John M, Matt M, Dana O, Kevin P, Hanna R, Derek R, Dustin R, Sean S, Justin S, Lee S, Robert S, Ryan W.

Warm Up: 100 Double Unders

WOD:

20 db push press 35,25#
40 air squats
20 Weighted Situps (45 / 25) situps
Run 400m (lookout)
X 4 rounds
Give it your all on the 400m runs. This WOD will not be hard unless you unleash it on the SPRINT!

Press- Take 15 minutes to find a 1-rep max
 
5 rounds of
Run 400m
20 pushups
20 air squats
20 situps